10 ways to burn calories without going to the gym

It is much easier than you think

Do you feel like you’re constantly juggling your time between commuting, working, catching up with friends and struggle to add exercise into the mix?

If you don’t already have a time slot set out to keep fit, it can seem impossible to exercise.

But, fear not! Top experts have shared some simple tips to up your fitness, even with the busiest of schedules.

1. Try High Intensity Interval Training (HIIT) in your bedroom

‘HIIT is the most effective training method for burning fat, and can be done in less in 20 minutes. HIIT involves short bursts of maximal effort with rest periods in between, i.e. 20 seconds of star jumps followed by 40 seconds of rest.

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‘This is repeated for 20 minutes, using any type of exercise. With no gym required, you can practice HITT anywhere and you’ll be burning fat for up to 18 hours afterwards,’ says Lily Soutter, weight loss expert.

2. Use your feet before the wheels

‘Rather than jumping in the car to your local shop or work meeting, why not leave that bit earlier and take a stroll? It can be a great way to relax and clear your mind too,’ says footcare expert Dave Wain.

3. Get off the bus or train a stop earlier

There’s no need to exercise in one long chunk. A 10-minute walk to and from work will add up to a good 20 minutes of exercise a day.

You can track your steps by adding a pedometer app to your phone, which can be an additional motivator.

4. Sit and stay healthy with Pilates

To keep yourself feeling fit and healthy, why not set yourself the goal of doing five minutes Pilates at your desk whenever you get a break? If you’ve time for coffee, you’ve got time for Pilates!

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‘Even though you are only doing five minutes, you need to focus, and do the exercises mindfully. Then try to retain what you’ve learnt with you as you move around the office,’ says Lynne Robinson, author of Pilates for Life.

5. Save time by cycling

Cycling around cities is usually the quickest mode of transport. You can save time on your journey whilst fitting in a work out! Cycling is a low impact exercise, so great for those who struggle with joint pain.

6. Recruit a friend

‘To help you squeeze in a workout and see your friends, try and combine both. You could start going for a morning powerwalk, giving you the chance to burn some calories, whilst having a catch up. Or if you have more time, why not help motivate each other at the gym?’ says Shona Wilkinson, nutritionist.

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7. Make those windows sparkle

Finding it hard to burn calories, when you feel as though there are so many chores to do around the house? Try embracing the housework, as this can in fact help you burn calories! For example, if you clean the windows in a circular motion you can expect to sweat off around 125 calories an hour, according to Muscle Food.

8. Travel with a skipping rope

With no routine, exercise often falls by the wayside whilst travelling. One solution is to pack a skipping rope and skip in your hotel room.

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Skipping is a great cardio work out and you only need to do short bursts to gain benefits. Try using it as part of your HITT training.

9. Have more sex

Struggling to find some couple time and keep up with a fitness regime? Why not combine the both, through lovemaking? Not only can this help to burn calories, but it can also help you have a great sleep.

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‘Sex or masturbation can help to relieve tension and help you go off to sleep faster,’ says Dr Marilyn Glenville, author of Natural Alternatives to Sugar. By getting a good night’s sleep it can then help you to be more productive the next day, which in turn can help you squeeze in exercise.

10. Embrace fidgeting

Are you naturally someone who feels like they constantly have to move, whether that’s simply tapping your foot, or swinging on your chair? This could actually help you burn calories, according to research, so even with a busy schedule you could be exercising without even realising.